help me ruggers!

[Suckerpunch]

I just decided to join the Ksu rugby club and have never played before or even know how it is played but the coaches have told me to come to practice and I will learn fast. I need to get my cardio stamina and endurance up asap for feb practice but I would also like to add mass as im about 180 right now and feel i need to be bigger to have a better edge. You guys have any tips for what to do? or any things I should do for my heart rate and stamina? I have never played sports or team things so Im not sure what to do to get myself in shape for practices. any info is appreciated guys, Thanks!

I was told to get some cleats and start running in soccer fields and stuff to get good on turf as well by one bud

[ktravelet]

Well you certainly are going in head deep never playing any other sports. You picked one of the hardest sports to play. I would recommend cardio/endurance more then anything. Size wise, there are positions for everybody on the pitch, but you must be in great shape to play anywhere. I decent start for you I think would be checking out crossfit. Google it, and good luck getting through the workout tomorrow, its a killer.

[richierich51]

Dude I was literally in the same position as you were 4 months ago. I joined the Illinois State U rugby team having never played a full contact sport in my life. Ive always been lifting and have been running in years past but I never felt like I was a true athlete. I joined in having no clue about rugby but let me tell you, your coach is right. You will pick up the game fast. I learned by literally being thrown into games. My first game I had no clue what was going on. I learned stuff in practice but the first few games were just a giant clusterf*** in my head. But after awhile you pick up the game and the rules. And let me tell you, it is a load of fun. Right now I am practicing at being one of the 8 mans on the team.

Conditioning is the most important thing for a rugby player. You are running on average of 7 miles a game (loose three positions run 9)! This is a combo of sprint, jog, sprint, jog, o wonderful a penalty! (thats a nice minute break). But you need to prepare your body to recover while you jog. So I would suggest interval training. One good workout is to go to a rugby pitch, jog 50 meters then sprint 50, turn around jog 50 sprint 50. My team did this every practice. It works well.

Other conditioning that will improve muscle endurance are plyometrics such as squat jumps, burpees, wall sits, etc. Heres a good work out.

Three rounds of:

21 squat jumps
21 tuck jumps
21 knee to elbows
21 burpees
21 push ups
21 full sit ups

2 minute plank hold

Right now I'm on break so I am starting a 5x5 strength work out. I am trying to put on strength and some size while also incorporating some of the above workouts to work on explosiveness and staying conditioned.

Here are some good articles that I've been reading.
http://www.bodybuilding.com/fun/rugby0.htm
http://www.bodybuilding.com/fun/sclark70.htm


Pretty much those are your rugby training articles that I've been using.

Also check out some rubgy games online. Those are always fun to watch.
Cheers

[Suckerpunch]

damn man thanks!

[GregNuthurst]

Conditioning is the most important thing for a rugby player. You are running on average of 7 miles a game (loose three positions run 9)!

I would definitely agree that unless you come from a sport other than say soccer, conditioning will be the most important thing for you. Although the numbers mentioned here are a bit high. Not sure what set of rules you are playing under but some simple numbers (don't forget this is from the professional level, college rugby will be much less)

ELVs vs Old Rules

Distance covered 9.96km (6.225 miles) vs 5.6km (3.5 miles)

Number of high intensity efforts/sprints 25 vs 9.

Obviously the ELVs are keeping the ball in play more so conditioning is becoming more important.

Last year every s14 side dropped weight (except for the Reds, how'd they go?), which is also food for thought.

[richierich51]

Yea, I probably got the KM and the Miles mixed up. Haha

[Suckerpunch]

hey richie, what kind of rugby shoes did u have to wear? im not sure what kind i need to pick up, there are a lot like soft ground,cleats,etc. what did your uni use?

[scott_donald]

as far as footwear all depends on the surfaces youw ill play one... i have 3 pairs myself right now...

as far as training goes... there is so much you can do... but this should be taylored to your individuals needs... including depends of where you will play and what your strengths and weaknesses should be...

check my journal i train for rugby and during the summer months i posted my offseason stuff...

[BobisMighty]

I would say, to start you out, work on interval cardio such as sprints. if you can't go outside, get on a treadmill or elliptical and start out 30 seconds full effort, 1 minute walking, and do this for a total of 20 minutes. this is just for a start. work your way up to 1 minute full effort, 30 seconds resting. i would start by exchanging 5 seconds of rest for 5 seconds of full effort.

week 1:
30 seconds full effort 1 minute walk
week 2:
35 seconds full effort 55 seconds walk
etc. etc.

for lifting, stick with a full body workout about 3 times a week.
concentrate on the main lifts: squats, deadlifts, benchpress. you can throw in some pull ups and dips for biceps and triceps. actually check the main rugby thread, first post for great workout options. ripped toes is great. i love 5x5.

As for footwear: you can wear football cleats as long as you take out the toe cleat. i'd get a pair for turf, or hard ground, and soft ground. you can get some cheap soccer cleats at sports authority.

[scott_donald]

I would say, to start you out, work on interval cardio such as sprints. if you can't go outside, get on a treadmill or elliptical and start out 30 seconds full effort, 1 minute walking, and do this for a total of 20 minutes. this is just for a start. work your way up to 1 minute full effort, 30 seconds resting. i would start by exchanging 5 seconds of rest for 5 seconds of full effort.

week 1:
30 seconds full effort 1 minute walk
week 2:
35 seconds full effort 55 seconds walk
etc. etc.

for lifting, stick with a full body workout about 3 times a week.
concentrate on the main lifts: squats, deadlifts, benchpress. you can throw in some pull ups and dips for biceps and triceps. actually check the main rugby thread, first post for great workout options. ripped toes is great. i love 5x5.

As for footwear: you can wear football cleats as long as you take out the toe cleat. i'd get a pair for turf, or hard ground, and soft ground. you can get some cheap soccer cleats at sports authority.

that is fine for a base but its not very rugby specific... running part...

[xxtwistedxx]

just get a pair of hardground soccer cleats to start. once u settle into a position and learn what fields ure going to be playing on then start buyin more specialty boots.

my examples i bought some soccer cleats first. blew em up early but they worked for the price. then got a pair of rampage forward boots. awesome piece of equipment but theyre terrible on hardground. so now 2 years later i got 4 pairs. lil something for everything.

lastly... Ksu? which KSU? I played for kent this year.

[Suckerpunch]

haha dude...... Kent is where im at too

[Suckerpunch]

lol by the way, is that a wizard stick in your pic?

[xxtwistedxx]

haha ya damn right it is.